How to Bench Press Correctly

How to Bench Press Step by Step

Bench Press Correctly

Select the appropriate number of discs to put on the bar. Lie on your back on a flat bench, your eyes should be under the bar. Your feet should touch the ground. Grab the bar with a strong grip at a slightly wider shoulder width. Extend your elbows and lift the barbell out of the rack and hold it above you locking your arms.

With the Bench Press, we work the pectoralis major, the pectoralis minor, the triceps, the anterior deltoid, the serratus, and the coracobrachialis.

The exercise can be executed with dumbbells or with a barbell.

How to Bench Press Step by Step Guide

Your back should stay in contact with the bench and your feet should rest firmly on the floor for better stability.

The ideal space between the hands is the distance between the shoulders or a little more. The closer the hands are to each other, the greater the stress on the inner pecs and triceps.

Bench Press benefits

  • You will gain strength throughout your upper body and give volume and shape to your pectorals
  • This exercise activates your core and abs

Bench Press Step by Step

  • Gently lower the bar toward your chest while inhaling.
  • After 1 sec, push the bar back to the start position while exhaling.
  • Repeat the movement until you complete the reps and then put the bar on the rack again.


  • Focus on pushing the bar with your chest muscles and squeeze your glutes as you do so.
  • If you are a beginner, use a helper. If you are by yourself then do not use much weight.
  • The bar should only move vertically: up and down. Do not swing it.
  • Hands apart from each other add more work to the outside of the muscle and minimize stress on the triceps.
  • The bar can descend at high speed, as long as you control it.
  • Do not arch your back.

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